Kale packs nutritional wallop

Published: Wednesday, April 17, 2013 at 7:53 a.m.

Last Modified: Wednesday, April 17, 2013 at 7:53 a.m.

With all the beautiful colors of spring, what a great time to look at the colors in the foods we eat.

The various colors of fruits and vegetables provide an array of vitamins and particularly phytochemicals. Phytochemicals are naturally occurring plant compounds in fruits and vegetables that have health-promoting abilities.

Studies have shown that people who eat generous amounts of fruits and vegetables as part of a healthy diet are likely to have reduced risk of chronic diseases (including diabetes, some types of cancer, heart disease and high blood pressure).

These health benefits are largely linked to the high levels of phytochemicals found in plant-based foods, which help to form a protective shield against the environment and prevent disease. Phytochemicals also:

u Help repair damaged cells.

u Strengthen the immune system.

u Act as antioxidants.

Research has shown that nutrients found in eating a variety of fruits and vegetables can work together to:

u Strengthen your immune system.

u Lower your risk for certain cancers.

u Help ward off Type 2 diabetes.

u Reduce high blood pressure.

u Prevent some eye diseases.

u Maintain urinary tract health.

u Maintain heart health.

u Improve memory.

u Help build strong bones and teeth.

Usually, the deeper the color of the fruits and vegetables, the better.

Sweet potatoes, carrots, winter squash, and other dark orange and dark leafy green vegetables are good sources of the phytochemical beta-carotene. This nutrient is important for vision and immune function.

One of the vegetables that my family and I are enjoying is kale.

Kale, also known as borecole, is one of the healthiest vegetables on the planet. A leafy green, kale is available in curly, ornamental or dinosaur varieties. It belongs to the Brassica family that includes cruciferous vegetables such as cabbage, collards, broccoli and Brussels sprouts.

What makes kale so exceptional? Here is why it’s a superstar vegetable — and ways to work it into your diet.

Kale is a nutritional powerhouse. One cup of kale contains 36 calories, 5 grams of fiber and 15 percent of the daily requirement of calcium and vitamin B6 (pyridoxine), 40 percent of magnesium, 180 percent of vitamin A, 200 percent of vitamin C and 1,020 percent of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese and phosphorus.

Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C and K — and sulphur- containing phytonutrients.

Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds.

Eating a diet rich in the powerful antioxidant vitamin K can reduce the overall risk of developing or dying from cancer, according to a study in the American Journal of Clinical Nutrition.

Vitamin K is abundant in kale but also found in parsley, spinach, collard greens and animal products such as cheese.

Vitamin K is necessary for a wide variety of bodily functions, including normal blood clotting, antioxidant activity and bone health.

But too much vitamin K can pose problems for some people. Anyone taking anticoagulants such as warfarin should avoid kale because the high level of vitamin K, which could interfere with the drugs. Consult your doctor before adding kale to your diet.

Kale might be a powerhouse of nutrients, but it also contains oxalates, naturally occurring substances that can interfere with the absorption of calcium. Avoid eating calcium-rich foods such as dairy at the same time as kale to prevent any problems.

In summer, vegetable choices abound.

But during the cooler months, there are fewer in-season choices — with the exception of kale and other dark, leafy greens that thrive in cooler weather.

To find the freshest kale, look for firm, deeply colored leaves with hardy stems. Smaller leaves will be more tender and milder in flavor.

Leaves range from dark green to purple to deep red in color.

Store kale, unwashed, in an air-tight zipped plastic bag for up to five days in the refrigerator.

There are many easy ways to prepare kale.

Quick cooking preserves kale’s nutrients, texture, color and flavor. Rinse kale, chop it finely, and add it soups, stews, stir-fries, salads, egg dishes or casseroles. Or top pizzas with kale for added nutritional goodness. Steam kale for five minutes to make it more tender or eat it raw. You can also substitute it for spinach or collard greens in recipes.

u Cover and cook a pound of chopped kale with a few garlic cloves and 2 tablespoons olive oil for 5 minutes; season with salt, pepper and a tablespoon of red wine vinegar.

u Make kale chips by slicing kale into bitesize pieces, toss with a drizzle of olive oil and a pinch of salt, and bake for 10-15 minutes at 350 degrees in the oven.

All vegetables are rich in nutrients and fiber, fat-free, and low in calories and are intended to be the cornerstone of all healthy diets. Toss kale into your grocery cart to enrich the nutritional goodness of your diet and help you eat the recommended 4 to 5 servings of vegetables every day.

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